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No-Fat, No or Low Salt Ideas


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3 replies to this topic

#1 Shel_B

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Posted 11 December 2012 - 01:37 PM

I need some recipe ideas that fit into the subject catagory. Any thoughts beside salad and veggies?

.... Shel


#2 OliverB

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Posted 11 December 2012 - 02:52 PM

lemon chicken breast? Low sodium soy sauce in a marinade? I find it's possible to replace salt with lemon juice or even vinegar and still get great flavors. Something fried in rendered bacon fat should also not have too much salt and if you use little, just to coat a pan, it's not quite no fat, but sure low fat. Still will add the smoky flavor.
Of course, you can also make chicken or pork with a sweet glaze, pineapple juice, apple juice, etc.
There also is some kind of salt replacement you can buy, though I've never tried it.
Ascorbic acid (vitamin C) can also be used. A bit of acidity covers lack of salt IMO.

I'm sure there are also books and recipes online for low/no salt cooking.

Trader Joe's sells a spice mix they call South African Smoke, it has a bit of salt in it, but not very much. Mostly chili pepper, basil and a lot of smoke flavor. I bet you could cook a chicken breast without anything on it and then grind some of that on to still have a very tasty dish.
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#3 HungryC

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Posted 11 December 2012 - 03:34 PM

Since you're cutting out salt & fat, you need to pay more attention to texture and variety within a dish.
Nonfat greek yogurt can be a great textural & flavorful contribution to a low-salt, lowfat diet. Try mixing it with your favorite dry, salt-free spice blend to use as a dip, and thin it w/milk or water for a salad dressing. Penzey's has a long list (several dozen) of salt-free seasoning blends: http://www.penzeys.c...tml?id=zAxSz4Zu Plus Penzey's is now offering free shipping on all orders over $30. I like the "mural of flavor" and "arizona dreaming" blends...both include some citric acid for a bright, perky flavor that's good on tuna or plain chicken.

Fruit falls into the lowfat/low salt category & delivers plenty of flavor---think of savory ways to use cooked fruit. Apples & pork, p

#4 Shel_B

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Posted 14 December 2012 - 08:09 AM

Since you're cutting out salt & fat, you need to pay more attention to texture and variety within a dish.
Nonfat greek yogurt can be a great textural & flavorful contribution to a low-salt, lowfat diet. Try mixing it with your favorite dry, salt-free spice blend to use as a dip, and thin it w/milk or water for a salad dressing. Penzey's has a long list (several dozen) of salt-free seasoning blends: http://www.penzeys.c...=zAxSz4Zu Plus Penzey's is now offering free shipping on all orders over $30. I like the "mural of flavor" and "arizona dreaming" blends...both include some citric acid for a bright, perky flavor that's good on tuna or plain chicken.

Fruit falls into the lowfat/low salt category & delivers plenty of flavor---think of savory ways to use cooked fruit. Apples & pork, p



A couple of great ideas here I'd never have thought of. Will definitely look into the Penzys spices. Thanks!

.... Shel